WOD

Saturday 27/08/16

A) Clean & Jerk 1RM

B) 5 rounds for time of:
10 Clean & Jerks 70/47kg
1 Rope Climb (legless), 15 ft

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Friday 26/08/16

A) Shoulder Press 3-3-3-3-3-3-3

B) 5 rounds for max reps:
1 min Muscle-ups
1 min Overhead Squat 35/25kg
1 min Burpee Over Bar
Rest 1 min

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Thursday 25/08/16

Make 3 attempts at each of the following:
Max set of pistols on your left leg.
Max set of pistols on your right leg.
Max set of left-arm dumbbell snatches (touch-and-go).
Max set of right-arm dumbbell snatches (touch-and-go).
Max set of strict toes-to-bars.

For the pistols, a set ends when your opposite foot touches the ground or you rest excessively at the top. For the snatch, use the heaviest dumbbell that you can and still get at least 3 reps. Warm up for each and rest as needed between efforts.

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Wednesday 24/08/16

A) Front Squat 3-3-3-3-3-3-3

B) 10-9-8-7-6-5-4-3-2-1 reps for time of:
Front Squat 62/43kg
1 Rope Climb, 15 ft between rounds

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Tuesday 23/08/16

A) Bench Press 5-5-5-5-5

B) For time:
Row 1 km
50 Dumbbell Hang Squat Cleans 20/15kg
Run 400m

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Monday 22/08/16

A) Thruster 5-5-3-3-1-1-1

B) AMRAP 10 mins:
5 Squat Cleans 85/60kg
5 Bar Muscle-ups

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Saturday 20/08/16

Every 3 min for 30 mins:
12/10 Calorie Row 
12 Deadlifts 85/60kg
12 Ring Push-ups

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Friday 19/08/16

A) Power Clean 5-5-3-3-1-1-1

B) “Power Elizabeth”

21-15-9 reps for time of:
Power Clean 60/40kg
Ring Dip

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Thursday 18/08/16

A) Back Squat 5-5-5-5-5

B) 3 rounds for time of:
40 Wall Balls 9/6 kg, 10/9 ft
80 Double Unders

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Wednesday 17/08/16

A) Push Jerk 5-5-3-3-1-1-1

B) 5 x 2 min rounds for max calories:
3 rope climbs, 15 ft
Row for calories in remaining time

Rest 3 mins between rounds.

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